The key to a firm, toned, defined butt is combining the explosive fast-twitch hamstring kick with the isometric contraction of the gluteal stabilization fibers on the opposite side to define the infragluteal fold

Butt-Kicking Workout for Firm, Sculpted Glutes

Turn up the heat on your glutes

If you want to sculpt a firm, shapely butt you've got to stop doing the same old repetitive one-dimensional linear squats that everyone else is doing and start learning moves that are varied, constantly changing and challenging your gluteal muscles to adapt to novel alignments, twists, angles, loads and demands.  This series of moves combines multiple dimensions of gluteal fibers in both isometric and fast-twitch concentric-eccentric to hyper-define the gluteal landmarks that comprise a beautiful butt.

Stop exercising and start moving

Conventional fitness training deconstructs human movement into tiny one-dimensional slices. It reduces the broad range of human movement to a narrow type of 'exercise' that can be mechanized and marketed. So stop exercising like a machine and start moving like a human.

Learn these moves and you can turn up the heat on your gluteal muscles every single time you work out.  So why not start making every second of every workout count where it matters - a firm, beautifully sculpted butt you can see in the mirror.

Butt kicks

The key to a firm, toned, defined butt is combining the explosive fast-twitch hamstring kick with the isometric contraction of the gluteal stabilization fibers on the opposite side to define the infragluteal fold.

Each time you kick explosively with your hamstrings, and each time you land, the lower gluteal fibers are isometrically activated to counteract the upper body wobble due to the asymmetric gravitational pull.

Activating the fast-twitch hamstring fibers at the same time, hyper-defines the fold where the gluteal muscle tucks under toward the hamstring origin, one of the aesthetic keys to a firm, sculpted, butt.​

Start learning butt-kicks without the rope, then add a weighted speed rope to activate your upper body and ramp up the intensity level

Start learning butt-kicks without the rope, then add a weighted speed rope to activate your upper body and ramp up the intensity level

These Kick-Ass Moves in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

Mummy kicks

Mummy kicks are straight-legged, low kicks, that combine eccentric gluteal contraction with isometric stabilization on the opposite side.

As with the other butt-kicking moves, start without the rope and practice the kick keeping your leg straight and eyes up.​

When you bring in the weighted speed rope, keep the handles low and forward to clear the kicking toes.​

Mummy kicks use the quadriceps as an opposing muscle force for an eccentric gluteal contraction on one side and isometric stabilization on the opposite side

Mummy kicks use the quadriceps as an opposing muscle force for an eccentric gluteal contraction on one side and isometric stabilization on the opposite side

High kicks

This is an intense move, with 2 different jumps putting the isometric gluteal stabilizers to work on the standing side.

The first jump is a knee crunch, then a snap-kick which activates the fast-twitch quadriceps fibers on the kicking side against the eccentric gluteal contraction on the same side.

Practice without the rope first.  When you brin the rope in, keep your eyes up and rope handles high and forward, to allow for your highest possible kick.​

High kicks combine a knee crunch with a snap kick for a fast-twitch quadriceps contraction as an opposing muscle load against the gluteal concentric contraction

High kicks combine a knee crunch with a snap kick for a fast-twitch quadriceps contraction as an opposing muscle load against the gluteal concentric contraction

Learning to push your own limits

Has anyone ever taught you how to identify and push through your own limits?

Each of these moves can be intensified in at least 4 ways:

  • Speed of rope-turning
  • Number of rope turns
  • Vertical height of jump
  • Height or power of kick​

If you can turn the rope 10 times with each of these moves, you're in good shape.  You can use objective internal measures from day-to-day to gauge your own performance.  Practice rating your own performance daily and when your are powering through all the moves solidly in a smooth, relaxed style, it's time to turn up the intensity with speed, more rope turns, or higher jumps and kicks.

The butt-kicking workout

Start learning butt-kicks without the rope, then add a weighted speed rope to activate your upper body and ramp up the intensity level

This workout will kick your butt, both figuratively and literally

Start seeing the only results that really matter - the ones you love to see in the mirror

The movements involved activate the entire range of gluteal fibers in multiple dimensions, linear and curvilinear, over their entire length, so the results in muscle definition will be quick and dramatic compared to the standard squats you're probably wasting your time and energy with now.​  

Don't be one of those people!

Most people shy away from curvilinear, multi-dimensional, movement challenges in the liminal zone at the edge of their capabilities. Don't be one of those people! The reason is usually fear of failure or injury.

If you learn how to properly and safely push into that zone every day, the constant adaptation and micro-variation required will keep your mind and body in a continuous state of being challenged. This will not only motivate you but it will also keep you young. Imagine the confidence of being able to do a little bit more every tomorrow than you could do yesterday. When you reach that point, chronological age becomes inconsequential.

These Kick-Ass Moves in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

Looking Great Naked isn't Magic ... It's Science

These moves are designed to maintain an intense isometric contraction through the entire move so you always feel the burn, and all of your time and effort is laser-focused on results - that firm, defined, shapely butt you want to see in the mirror.  Once you feel that intense burn with every millimeter you progress and you start seeing the results in the mirror, standard squats will start seeming like the boring, useless waste of time that they are.

Face it - if you can't dance naked in front of a mirror and love what you see from every angle then your workouts are a waste of time.  Stop wasting time and energy and start seeing results - learn how to make every move and every second of every workout count.

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